Day 19/360: Wolf Brigade Subversive Fitness

Greg Walsh

Coach

Strength and Conditioning

If you have tried these workouts before skip this part and go straight to next section with today's training program. if it's your first time seeing this then, here's the stuff you should check out:‚Äč

 


 

Front squat/ Double kettlebell front squat:

 

7 x 5 @ (up to) 75% of 2RM

 

Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “7 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

 

Then:

 

35 Rocking chair @ 15lb. W, 25lb. M- use bumper plate
35 Push-up
35 Jumping pull-up

 

 

Complete in order and uninterrupted. Scale push-up to ability, and demand full range of motion in both push-up and jumping pull-up. There is no designated rest- if it is needed, keep it short and specific (3-5 breaths); Safety considered, there is value to making yourself move in simple conditioning drills.

 

And then, “Time under tension”:

 

Anchored squat @ 15lb. W, 25lb. M

 

Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

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